0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds

100m Run

30sec Front Plank

10 Ring Rows

Energy Systems:

16-minute time block:

4 sets:

25/20 Calorie Row

20/16 Calorie Ski

15/10 Calorie Bike

*teams of 2-3, waterfall format

Workout:

3 Rounds For Time:

400m Run

15 MB Slams @50/35

2 Rope Climbs

*Pace Goal: 9:00-11:00

*Run: should be no more than 2:30